Ukuziqhenya, u-Hip, noHlelo Ukuvivinya Amandla

1 - Izandiso Zezendlalelo

Ukwandiswa komlenze kuyisenzo esilula, esiyingqayizivele esibhekene nemisipha ye-quadriceps. Lokhu kusebenza kuhle kunoma ubani odinga ukuqinisa imisipha ezungeza idolo ukunikeza ukuzinza nokusekela okwengeziwe. Ungenza lo msebenzi kumshini wokwandisa umlenze, kodwa le nguqulo ehleliwe ingenziwa nganoma yisiphi isikhathi, noma kuphi. Engeza izisindo ze-ankle noma ibhande lokumelana ngokuqina okukhulu. Ungase futhi uhlale ebhodini lokuzivocavoca ukuze wenze ukunyakaza kunzima kakhulu.

1. Hlala ubude esihlalweni noma ebhokisini nge-abs engagxile.
2. Ukugcina umzimba uzinzile, uqondise umlenze wokunene, unyawo luguquguquke, bese uzama ukukwenyusa kuze kube yilapho umlenze uhambisana nesitezi.
3. Nciphisa umlenze wehle phansi, uthinte kalula isithende phansi, uphinde uphinde ubuyele emuva ku-16-20 ngaphambi kokushintsha izinhlangothi.

Uzozizwa lokhu phambi kwamathanga kanye nasezintanjeni ze-hip zomlenze osebenzayo.

2 - Side Step Ups

Izinyathelo eziphezulu zihle kakhulu nge-glutes futhi enye indlela yokwengeza ezinye ezihlukahlukene ekusebenzeni kwakho ukukwenza ukuhamba okuhlangene. Ngenkathi usaqhubeka nokusebenza ukuthi ugwetshiwe, iziqhaga namathanga, uzoshintsha ukugcizelelwa kohlelo lokusebenza, wengeze kancane umthanga wangaphakathi. Noma kunini lapho ushintsha okuthile, ugqugquzela umzimba wakho ukuba usebenzise izintambo ezihlukahlukene zemisipha ekuphenduleni lezo zintuthuko ezintsha.

Buka ukuphakama kwakho kwesinyathelo ekuhambeni kwesinyathelo ukugwema noma yikuphi ubuhlungu bebanga. Kungase kudingeke ukuthi usebenze ezingeni eliphansi kunezinyathelo ezivamile eziqhubekayo.

1. Yima ngaseceleni kwesiteji noma isiteji (ezingeni eliphakeme, umlenze wesinyathelo akufanele uphonte ama-degree angaphezu kuka-90) futhi ubambe isidumbu esisindayo esiphakathi kwezandla zombili.
2. Hamba phansi ngomlenze wesokudla, uhlehlise e-squat futhi ugcine umhlane uqondile, i-torso iqonde futhi ingekho.
3. Gxila emlenzeni osesiteji njengoba usunduza esithendeni, ukuletha unyawo olufanele emuva kwisinyathelo.
4. Gcina ukuhamba kancane futhi kulawulwe futhi ucabange ukuthi umlenze wesinyathelo uwenza wonke umsebenzi.
5. Phinda amaqoqo angu-1-3 wezintambo ezingu-8-16 ezinhlangothini zombili.

3 - Uhlezi ngaphakathi kwe-Inside Thique Squeezes

Ukuhlala amahlombe angaphakathi kwethanga kuyindlela enhle yokusebenza imisipha encane yomthanga wangaphakathi ukuqinisa imisipha ezungeze idolo. Ungasebenzisa noma yiluphi uhlobo lwebhola, nakuba umuthi obhekene nesikhumba ungakwazi ukwengeza amandla kulowo msebenzi.

1. Hlala ubude esihlalweni noma ebhokisini bese ucindezela ibhola lomuthi noma ibhola elingaphansi kwamadolo.
2. Gcina i-abs ingenele njengoba ubamba ibhola ngamadolo akho, usebenze amathanga angaphakathi.
3. Khululwa kancane, ugcine ukungezwani nokucindezela ebhola, uphinde uphinde uhlele ama-1-3 amasethi angu-16-20.

4 - Amabhulobhu weBhola

Kunzima ukusebenza umzimba ophansi ukuhlala endaweni ehlezi, kodwa amathinta amabhola yindlela enamandla yokwenza igazi ligeleza ezinqeni nasemathangeni akho ngenkathi ugxile kwizinkinobho ze-hip kanye ne-quads. Ubuye usebenze ngokulinganisela njengoba ushesha ngokushesha ukusuka ezinyaweni kuya ezinyaweni.

1. Hlala ubude esihlalweni, u-abs ungahlanganyeli, futhi ubeke ibhola lomuthi phansi phambi kwakho.
2. Phakamisa umlenze wesokudla, ugcine ugobile, bese uthepha izinzwani phezulu kwebhola lezokwelapha.
3. Thatha umlenze wehle bese uphonsa ibhola ngonyawo lwesokunxele.
4. Qhubeka ukushaya ibhola, ukushintsha izinyawo, nokuhamba ngokushesha ngangokunokwenzeka.
5. Gcina i-abs ingenele kulo lonke umsebenzi.
6. Phinda ama-1-3 amasethi we-16-20 reps.

5 - Crossover Isinyathelo Ups

Uma kuziwa ekuzivocavoca umzimba okuphansi, ukusebenza kwe-crossover kuphezulu ohlwini. Lokhu kuthutha kusebenza i-glutes (kokubili i-gluteus medius kanye nama-maximums) kuzo zonke izindiza zokuhamba ngokugxila ekunyanyeni kwe-lateral. Le ntshukumo ye-lateral yenza izinyathelo ngendlela ehlukile kunezinyathelo zendabuko, okubandakanya ukujikeleza kwangaphakathi nangaphandle ngenkathi kusebenza ekuxhumaniseni kwakho kanye nokulinganisela. Lokhu kuyinto encane yokunyakaza, ngakho-ke uma unenkinga yamadolo, i-hip noma ye-ankle, ungase ufune ukuwuqaqa. Ukuqala ngesikhulumi esingaphansi kungakusiza futhi ukugcwalisa ifomu lakho.

1. Hamba ngecala lakho lesobunxele ubheke isinyathelo, ibhentshi noma ipulatifomu. Uma uphambili kakhulu, zama ukuphakama lapho ithanga lakho lihambisana khona phansi njengoba uhamba.
2. Bamba izinsimbi ukuze uthole amandla engeziwe, uma ufisa.
3. Phakamisa umlenze wesokunene bese uyiphambuka ngakwesobunxele, ubeke unyawo lube ludaba phezu kwesiteji noma isiteji.
4. Gcina isikwele sakho esikhwameni phambi kwekamelo njengoba ucindezela phezulu ngomlenze wesokudla, uletha unyawo lwesobunxele eceleni kwesokudla ebhentshini.
5. Hamba emuva phansi ngezinyawo ezingakwesokunxele uphinde uphinde uhlele ama-1-3 amasethi we-8-16 reps.

6 - Umlenze oqondile uphakamisa

Ukunyakaza okukhohlisayo kubukeka kulula, kodwa empeleni kuyinselele kakhulu kwi-Quads ne-hip flexors. Ngokuhlala ngokuqondile, ukhawulela uhla lwakho lokuhamba futhi uzozizwa ucingo lwakho luzokwenza uhlale uqondile ngenkathi uphakamisa futhi unciphisa umlenze. Lokhu kuhamba kahle kakhulu ekuqiniseni i-quads nokunikeza ukuxhaswa okwengeziwe kwamagolo akho. Ukwenza kube lula, ungathembela emuva ezandleni zakho noma ezinhlangothini.

1. Hlala ubude ngomlenze wesokunxele ugobile futhi umlenze wesokudla uqondile, unyawo luguquguquke.
2. Gcina izingalo zakho ezungeze umlenze wesokunxele ukuze uthole ukwesekwa futhi uhlanganyele i-abs.
3. Phakamisa umlenze wesokudla phansi, ugcine umlenze uqonde (kodwa ungavaliwe).
4. Gwema ukuncika emuva, kodwa sebenzisa ingqikithi yakho nomlenze wesokunxele ukuze uhlale uqondile.
5. Yehlisa umlenze, uthinte kancane phansi bese uphinda ngaphambi kokushintsha izinhlangothi.
6. Gcwalisa u-1-3 amasethi we-10-12 reps futhi wengeze izinsimbi ze-ankle ngokungenelela uma kufunwa.